High Magnesium Foods

Here’s a chart showing amounts of magnesium in common foods. Food items are listed by amount of magnesium in each. Notice the difference between brown rice and white rice, 42 milligrams in the brown and only 13 in the white rice.

You may also be interested in another article, Amounts of Magnesium and Potassium in Snack Foods

Nuts

Fruits

Cereals & Breads

Meats
and Fish

Dairy
Products

Legumes

Vegetables

Almonds
296
Dates
35
100% Bran
473
Crab
34
Cheddar Cheese
28
Tofu
103
Swiss Chard
65
Cashews
280
Raisins
33
Wheat bran
420
Oysters
32
Sweet chocolate
107
Soybean
86
Collards
57
Brazil Nuts
225
Blackberries
30
Wheat germ
336
Mackerel
28
Chocolate milk
58
Lentils
80
Kale
37
Hazelnuts
184
Bananas
29
Cheerios
138
Cod, fillet
28
Egg yolks
16
Baked beans
55
Sweet Corn
37
Peanuts
180
Figs
20
Wheaties
109
Turkey
24
Buttermilk
14
Navy beans
53
Brussel Sprouts
29
Peanut Butter
173
Boysenberries
18
Whole wheat bread
78
Hamburger
25
Ice Cream
14
Lima Beans
53
Broccoli
25
Walnuts
169
Mangos
18
Pumper
nickel bread
71
Haddock
24
Eggs
12
Blackeyed peas
46
Beets
25
Hickory nuts
160
Figs
17
Oatmeal
56
Fish
22
Yogurt
12
Brown rice
42
Cauliflower
24
Pecans
128
Cherries
14
Rye bread
42
Lobster
22
Cream
11
Kidney beans
40
Celery
22

Chestnuts
41

Grapes
13
Wheat bread
24
Pork
22
Egg whites
9
Split Peas
38
Olives
22
Coconut
32
Grapefruit
12
Corn Flakes
12
Chicken
21
Cottage cheese
5
Lentils
36
Peas
21
Water chestnut
12
Apricots
12
Steak
21
Butter
5
White rice
13
Potatoes
21
Oranges
10
Beef PotRoast
20
Snap beans
32
Asparagus
20
Blueberries
6
Beef
18
Eggplant
16
Lamb Chops
14
Carrots
15
Bacon
12
Cabbage
13

*Data from Composition of Foods. Agriculture Handbook No 8 series. Washington D.C. US Government Printing Office.

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